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Wednesday the base will be close for a national day of mourning for former President George H. W. Bush. This means the fitness center hours will be from 0800 – 1500 and there will be no organized classes.

If you can get to the gym during the day, here is the Wednesday WOD.

Do a warm and mobility work then take on this 15 Min AMRAP with 5 Strict Pull Ups, 10 Deadlifts (155/105), Assault Bike Calories or Row (15/12).

For this WOD, especially if you do it on your own, be sure and pick a good scale for the Pull Ups. If you can not do 5 strict, but can do 2 or 3, make that your number so you work on that movement. Scale down from there with Kipping, to Jumping. The Deadlifts are moderately heavy with minimal breaks in the set of 10. The bike / row: GO FOR IT.

It’s Tuesday already and today we’re back to working on the double under! We will start by dedicating our skill work on the dubs and then take them right into the WOD.

This is a movement that you have to work on, but when you get it, it’s yours. Spend the time progressing through the various scales, single unders into high single unders. Then, work on getting a rhythm of a few singles into one double. 1-1-1-1-2-1-1-1-2-1-1-2, etc. Listen to the coaches, they can see what you’re doing that is impairing your ability. One piece of advice, relax your arms.

After we spend some time working on this very specific skill, we’ll take them right into todays workout. The WOD is a 15 minute AMRAP broken down like this: 30 Dubs, 15 Power Cleans (115/80), 30 Dubs, 15 Toes to Bar.

Strategerie: This WOD is 15 minutes long and you should get through multiple rounds. If you are having trouble getting the 30 dubs, then do as many true double unders as you can in say one minute, then transition. If you are on the 1 single 1 double pattern, then just do the 30 total. Whatever assists you to get better with them. Power Cleans are moderately heavy, but not a weight you need more than 2-3 sets. More DUBS (See above), then 15 Toes to Bar. Again, scale here as you need to, but if you are doing Knees to Elbows or Knees to 90, still work on doing them while kipping. That is the path to success.

As always, finish up by giving your fellow athletes their props! We’re all in this together.

It’s Monday Funday Athletes, so let’s kick off this week with something a little different. Today we will get some strength work in with the Clean & Jerk followed by a WOD that introduces the new Ski Ergs because, winter is coming.

First, let’s get some Clean and Jerk work in with 5 sets of 2 reps at 85-90% of your 1RM. Get some warm up reps in to prepare for that load, then when you get to your working load, rock out your five sets of two. If it feels significantly heavy, then you are tracking the target. For the set of 2, if you can touch and go, fantastic. If you have to reset for the second lift of the set, make sure you get back into the second lift quickly so you can keep that stimulus on your system.

Today’s WOD is going to be an 8 minute EMOM on the Ski Erg for 200/175 meters. This will be two athletes at a time participating in the EMOM 8, so for the rest of the class, there will be Goat Work (Coach’s Choice).

This one will be fun because it’s something new!

STR:
Clean & Jerk @85-90%

WOD: EMOM 8 Minutes
200m/175m ski erg
and
Goat work while not working on ski erg.

Happy Friday everyone! Today is the last day of November and I ask, did you write down a goal or two for 2018? You have 32 days to knock them out! This month, think about your growth as a CrossFit athlete and form your goals for 2019. Is it come to more classes? One strict pull-up? Back Squat 1.5x bod weight? THE MUSCLE UP!?!? Your next big accomplishment is out there mixed in with a lot of smaller steps on that path. Get ready.

Now today’s work is continuing to build strength with Back Squats. This will be done in 5 sets of 3 reps at 85-90% of your 1RM. Just like the deadlifts earlier this week, work up to your 85-90% and when you get to that, THEN your 5 x 3 begin. Warm up sets don’t count, so get to work quickly.

After the strength work is complete, take the weight on your bar bell down to 135/95 for the sets of 5 Power Cleans in the WOD.

The WOD is a 15 minute AMRAP with three movements: 5 Power Cleans, 10 V-Ups / Tuck Ups, and 15 Wall Balls (20/14).

This one is deceptive where each movement’s rep scheme is totally doable, especially fresh. Round one could be done in a minute but after that, the struggle will get real very quickly.

Strategy: Make the power clean weight something you don’t have to break up in the first few rounds, but if you go straight through with 5 every time, it was too light. the V-Up / Tuck Up will push your core strength but that’s a good thing. Start with the hardest scale you can do and hold it til it just doesn’t work and then scale down if you need to. Lastly, the Wall Balls will grind you down over time, you know how to do them, so do them consistently.

Have a great weekend and don’t forget Saturday the 1st is the group trip to Reebok for some savings and perhaps an adult beverage or two!

Today is the final day of our November On-Ramp class at 1730, so again, if you want some afternoon coach let CrossFit, get to the 1630. We’re back to our normal schedule next week.

Today’s work is a fun one that has rowing for calories (30/20), and then Dumbbell Snatches (50/35), and Box Jumps (24/20) all done for time in a classic CrossFit downward trending 21-15-9. It breaks down like this, Row 30/20 calories, then do 21 DB Snatches and 21 Box Jumps. Then row 30/20 again followed by 15 DB Snatches and Box Jumps. Finish it up with one last 30/20 row and knock out 9 DB Snatches and Box Jumps.

Strategy: Row to win, DB Snatch to survive, Box Jump to Breathe. Here you have three solid movements that go from compression to extension and using the legs. You will be constantly moving with no significant (built in) rest time, which means YOU have to drive your recovery, but learn to do it under stress while in motion. Anyone can sit down on the floor and stare at the box or dumbbells after going too hard.

So, when you row, use strong, full pulls and then return SLOWLY before doing it again. Rule of thumb is take 2x as long as your pull to return. Have you ever watched Coach Karmin or Coach Matt row? If you can, check it out. That’s the money.

DB Snatches, if you can’t do 45 snatches at the RX weight so what. Get the heaviest weight you can and get it done. Each set of 21-15-9 should be done in no more than 3 sets (3 x 7-5-3) but 2 x 11/10 – 8/7 – 4/5 is better. If you can only get 5 before needing (not wanting) a rest on the 21s, then you’ve gone too heavy.

Finally, Box Jump consistently, ensuring you stand up fully on top. This will allow you to get a full breath. If you have to take a break, do it on top of the box so you can’t just walk around since you have a limited space. Also, just standing up high on your pedestal with everyone looking at you will get you back in motion. (For the record, if anyone other than a coach is looking at you by this point, they should be going harder).